Calvin College Summer Workouts: July 2024

Wednesday, July 31, 2024

Summer Training Block

Warmup

12 X 50 @ 1:05 slow, limit strokes, good streamlines, loosen up

12 X 100 @ 2:00 Odd - swim; Even Board Kick, quiet, slow, long, pretty

12 X 75 @ 1:30 Odd - Swim; Even - Kick Strong Effort

12 X 50 @ 60 @ Odd - Swim: Even - Kick 90%

12 X 25 @ 40 FAST!!!

Notes: start slow, and ramp up the effort as we go to the finish!

Tuesday, July 30, 2024

Summer Training Block

Warmup

900 Kick - Swim (50 Swim - 50 Board Kick - 50 uh2o to side kick) Loosen up

2 X [3 X 50 + 3 X 25] @ 1:10

50's = Desc. 1-3 w/ board; 25's = uh2o emphasize streamlines and depth

Main Set

3 X's

[3 X 100 Kick @ 1:40] @ 6

3 X :15 Vertical kick @ 60 (:10 hands on shoulders + :05 hands in streamline)

4 X 25 uh2o @ 60

Notes: Standard routine for our Tuesday's, as we start the progression with some strong Board Kick holding good effort. We are going to use some Vert. Kicking to put some different pressure on our legs and then take that into some underwater 25's.

Monday, July 29, 2024

MOnday, July 29, 2024

Summer Training Block

Warmup

2 X 150 + 2 X 75 + 2 X 25 @ 2:30-1:30-30 Loosen Up

300 Board Kick to Loosen Up

16 X 25 @ 45 alternating single arm and double arm Pulls

Main Set

15 X 100 @ 2:00

2 FAST - 3 EZ

3 FAST - 2 EZ

F-E-F-E-F

Notes: take your time loosening up, then you have 30 minutes, 100's are the method to the madness today. You can add a stroke pattern, kick, equipment, just hold your best!

Thursday, July 25, 2024

Summer Training Block

Warmup

3 X 100 + 4 X 75 K-S + 12 X 25 @ 1:40-1:30-40

100's = loosen up

75's = 50 board Kick + 25 uh2o to 15M then side kick (reverse on evens)

25's = 4 variable sprint + 4 of your favorite drills/skills + 4 variable sprints

Main Set

High Velocity Swims

24 Swims @ 1:10+

6 stroke specific BLAST kicks from wall to far flags

*FR - superman surface kicks; FL-BK - uh2o; BR - uh2o streamline BR

6 wall to flags no equipment

6 relay start to far flags

6 full 25's w/ fins and paddles

Notes: Hit your highest speeds like usual on Thursday's. BE FAST!!!

Wednesday, July 24, 2024

Summer Training Block

Warmup

500 + 400 + 300 + 200 + 100 @ :30R Pull w/ snorkel and paddles

*scull every 5th-4th-3rd-other-every 25

Main Set

5 X 200 FR @ 3:00

16 X 50 IMO @ 1:00

Notes: start slow with a long, quiet pull sculling every 5th 25, then 4th 25.... and so on. There is nothing more efficient than some 200's, so strong and steady on some 200's FR, then finish with some IMO 50's on an interval in which you can keep the effort solid and habits in tact.

Tuesday, July 23, 2024

Summer Training Block

Warmup

600 Swim-Kick by 100

300 Swim Kick by 50

6 X 25 uh2o kicking

All @ :30R to loosen up

Main Set

16 X 75 @ 1:15 Board Kick strong throughout

300 EZ Swim @ 5:00

16 X 25 @ 1:15 uh2o kicking strong, good streamline-body position throughout

Notes: 20 minutes of good, strong board kick to strengthen the legs and train the tempo, then take 5 to loosen up, then 20 minutes of uh2o kicking, streamlines, body positions.

Monday, July 22, 2024

Summer Training Block

Warmup

150 + 4 X 75 + 6 X 25 @ 2:30-1:15-40 loosen up

300 Kick + 300 Pull @ 1:00R

6 Dives (2 plunge + 2 plunge-kick-plunge + 2 kick to 15M + single pull + side kick)

16 X 25 @ 45 (8 single pull drills + 8 double pull drills)

Main Set

2 X's through:

6 X 50 + 100 EZ @ 40-4

4 X 75 + 200 EZ @ 1:15-5

12 X 25 + 300 EZ @ 30-6

Notes: Fast-EZ progression starts with 50's, gets bumped up to 75's and then comes down to 25's. Should allow any stroke or kick pattern you wish to hit your events. You do get more rest as you go through the progression to help maintain good habits and good quality!

Friday, July 19, 2024

Summer Training Block

Warmup

250 + 2 X 125 + 2 X 25 @ 4-2-30 loosen up

8 X 25 sculling progression @ 45

3 X 100 Pull w/ snorkel @ 1:40 slow, long, pretty

12 X 25 @ 40 skill progression (6 single pull drills; 6 double pull skills)

3 X 100 IM @ 1:40 slow, long pretty

Main Set

Choose One:

400 + 300 + 200 + 2 X 100 @ 5-4-3-2-1 BEST EFFORT (Add up 1000 - use your best 100 at end)

200 + 100 + 50 @ 5 Best Effort

4 X 100 + 3 X 50 + 3 X 25 @ 1:30 BEST EFFORT

Notes: Don't forget about your skills and habits during the warmup. Then it's a challenge Friday, each pattern has the reps getting shorter as you go today. Put up something you can be proud of today and enjoy the weekend.

Thursday, July 18, 2024

Summer Training Block

Warmup

24 X 50 @ 55

6 EZ, 6 Board Kick, 6 uh2o to 15M both ways, 3 IMO-FR, 3 F-E

Main Set

24 X High Velocity Swims @ 70+ take as much time as needed

6 - :05 wall Kick + flip/spin + uh2o to 15M + 3 touches

6 MP - dolphin dive start to wall + deep plunge for distance

6 - start under flags - superman kick to wall (5 yards) + turn + uh2o to 15M + 3 touches

6 - full 25's w/ Fins and Paddles

Notes: the first 18 put the wall into the sequence so you can work on that skill. The last 6 you are free to use the wall and equipment to hit some super speed.

Wednesday, July 17, 2024

Summer Training Block

Warmup

300 to loosen up

8 X 25 sculling pattern @ 45

4 X 225 Pull @ 3:45ish slow and quiet

8 X 25 @ 45 favorite skills/drills

300 board kick to loosen up legs

Main Set

3 X 25 + 3 X 50 @ 35-45

3 X 25 + 3 X 75 @ 35-1:05

3 X 25 + 3 X 100 @ 35-1:45

3 X 25 + 3 X 75 @ 35-1:05

3 X 25 + 3 X 50 @ 35-45

*count kicks off wall and strokes like life depends on it, BE EFFICIENT

5 X 100 @ 2:00 D1-5 by :02 each down to 90%

Notes: today is about being efficient. Long, slow warmup. Main set is set up to set a number for kicks off the wall and stroke count, and then do not deviate from that plan. The sendoff's are friendly so you should not feel pressure from them. The final 10 minutes finish with a controlled descend, nail it and try not to add strokes.

Tuesday, July 16, 2024

Summer Training Block

Warmup

900 alternating 50S - 100K to loosen up

6 X 25 w/ fins @ 1:00 uh2o streamline

Main Set

3 X's

3 X 25 + 3 X 100 + 25 @ 40-1:40-3:00

1st 25's = uh2o FAST

100's = board kick best avg.

Last 25 = uh2o get home!

Notes: Nice pattern for the legs today, start each round with some great uh2o's, maintain some effort through board kick and then go big on the last 25. I have some extra time to built in to make sure you are ready for the next round. Add a 4th round if you are feeling good.

Monday, July 15, 2024

Summer Training Block

Warmup

250 + 2 X 125 + 6 X 25 @ 4-2-30 loosen up

6 Dives (2 plunge - 2 plunge - kick - plunge - 2 kick to single pull to side kick)

24 X 25 @ 40 (12 single pull skills; 12 double pull skills)

3 X 100 @ 1:40 D1-3 to 90%

Main Set

3 X 50 + 100 EZ @ 40-2

3 X 75 + 75 EZ @ 60-3

3 X 100 + 100 EZ @ 1:20-4

3 X 125 + 75 EZ @ 1:40-5

3 X 50 @ 40 Go For IT!!

Notes: Last week we kept it at 60 on 60 off, this week, we will go from 2-3-4-5 minutes on, followed by the same amount of rest. After the longest round, you get a chance to come back to where you started and put a cherry on top with a big 3 50's!

Friday, July 12, 2024

Summer Training Block

Warmup

2 X 150 + 2 X 75 + 2 X 25 @ 2:30-1:15-30 Loosen Up

300 Board Kick at Casual Pace

12 X 25 @ 40

#1 - wrist scull; #2 - superman to side kick; #3 - single arm Backstroke

12 X 25 @ 40

#1 - High elbow scull; #2 - dolphin dive + 3 kicks + double pull to chin; #3 - BR pull w/ FL kick (exaggerate getting upper body out of water)

12 X 25 @ 40

#1 - bellybutton scull; #2 - 8 stroke drill FR; #3 - pullout + 1 stroke BR

6 X 50 @ 50 F-E, E-F, E, D1-3

get ready for main set

Main Set

15 Minute Challenge (highest intensity, best avg.)

Choose One:

6 X 150 @ 2:30

15 X 50 @ 1:00

2 X 500 @ 7:30

Notes: Nice long warmup and skill session with some good stroke progressions working on single and double arm pulls. Then finish the work week with a 15 minute effort that you are proud of.

Thursday, July 11, 2024

Summer Training Block

Warmup

12 X 100 @ 1:40

3 EZ - 3 Pull - 3 K-S - 3 FRIM-FRIM-IM

12 X 25 @ 40

4 Variable Sprint - 4 max-min - 4 Variable Sprints

Main Set

24 X High Velocity Swims @ 1:10+

12 Flags to Flags (no wall start - start with dolphin dive to uh2o kicks)

12 wall or block to far flags

Notes: Swimming at our highest speeds, 1st 12 are starting with out the wall so you have to use your streamline and uh2o skills to get up to full speed. The last 12 you can start from the wall or starting block so no excuse to not be FAST. Don't forget to hit your TEMPO

Wednesday, July 10, 2024

Summer Training Block

Warmup

2 X 250 + 4 X 125 + 8 X 75 @ :15-30R

*FINS - PADDLES - SNORKLES - SLOW - QUIET - LONG

300 Board Kick + 3 X 50 @ 5-1:20

200 Board Kick + 3 X 50 @ 4-1:20

100 Board Kick + 3 X 50 @ 2-1:20

*Board Kick = casual; 50's are uh2o to 15M + side or back kick both ways

Main Set

3 X's

3 X 150 + 3 X 50 @ 2:10-40

2 X 150 + 2 X 50 @ 2:00-50

150 + 50 @ 1:50-90

150's are steady and strong throughout; 50's are FASTER/Bigger Gear (not all out)

Notes: Long Day in the middle of the week, but not garbage. Keep it slow during the warmup. Main set we want to dial in the 150's and be consistent with stroke count, habits, and streamline. Tap into a little bigger gear for the 50's, but we don't want to "go for it."

Tuesday, July 9, 2024

Summer Training Block

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:20-40 loosen up

300 Board Kick at talking pace

12 X 50 Kick @ 1:05

4 kick on Back; 4 FL kick on side; 4 uh2o to side kick

6 X 25 @ 50 uh2o kick

*focus on streamline position, depth, and distance per kick

Main Set

3 X's:

[3 X 100 Board Kick @ 1:40] @ 6:00

[6 X 25 uh2o @ 50] @ 6:00

Notes: Main set is a simple pattern that will get you some good reps. For the Board Kick - Rd. 1 2nd 50 is FAST - Rd. 2 D1-3 by :02 per 100 down to FAST - Rd. 3 Best AVG. FAST!!! For the uh2o kick, all 6 on every round are best streamline, best speed, and best depth. Get in some good reps.

Monday, July 8, 2024

Summer Training Block

Warmup

2 X 150 + 2 X 75 + 2 X 25 @ 2:30-1:15-30 loosen up

8 X 25 @ 45 sculling pattern

12 X 25 @ 40 single and double arm pulling progressions

2 X 225 + 4 X 125 @ 1:45 slow, quiet, pull, with paddles and snorkle @ :30R

Main Set

3 X [3 X 25 + 25 EZ] @ 20-60

3 X [50 + 25 + 25 EZ] @ 35-25-60

3 X [25 + 50 + 25 EZ] @ 25-35-60

3 X [75 + 25 EZ] @ 60

Notes: Take some time to loosen up and get dialed in with your skills during the warmup. The main set is set up so that it is 60 on - 60 off. 36 minutes total, short repeats, which should allow you to hold some good speeds.

Wednesday, July 3, 2024

Summer Training Block - No posted workouts until July 8.

Warmup

3 X 125 + 5 X 25 @ 2:20-40 loosen up

8 X 25 Sculling patterns @ 45

12 X 25 @ 40 6 single arm pulls; 6 double arm pull skills

Main Set

3 X 225 + 3 X 125 @ :15R Pull w/ snorkle, slow, quiet

8 X 100 @ 1:45 Odd Fast; Even EZ

6 X full 25 w/ FINS and Paddles @ 90 High Velocity

Notes: With the holiday weekend coming up, a little bit of everything today. Start with some slow pulling, then move into some really good 100's with some recovery between each and then finish with some high speed 25's.

Tuesday, July 2, 2024

Summer Training Block

Warmup

600 Swim - 300 Kick

500 Swim - 250 Kick

400 Swim - 200 Kick

300 Swim - 150 Kick

200 Swim - 100 Kick

100 Swim - 50 Kick

*Swim may be Pull or with Fins; Kick is choice of board or side or back; All Swim and Kick is to loosen up and stay quiet and pretty.

Main Set

300 Board Kick @ 5:00 FAST

6 X 25 @ 70 FAST Uh2o

6 X 100 Kick-Swim by 50 @ 1:20-30

200 EZ @ 5:00

150 Board Kick @ 2:30 FAST

4 X 25 @ 75 FAST Uh2o

3 X 100 Kick-Swim by 50 @ 1:20-30

Notes: Start with a nice, quiet swim-kick pattern, keep it slow, lengthen stroke, keep it casual on the kick. The main set has a strategy. It starts with a BIG Board kick to put some burn into the legs and get the face red, then take that effort into some FAST underwaters with great streamlines and then hold the strong effort into the 100's kick-swim with the goal of adding the arms to a nice strong kick with good underwaters on the 2nd 50's swim while on some short rest.

Monday, July 1, 2024

Summer Training Block

Warmup

3 X 125 + 5 X 25 @ 2:20-40 loosen up

6 Dives (3 plunge + 3 plunge - 3 kicks - plunge)

18 X 25 @ 45

#1 - uh2o kicking; #2 - sculling; #3 - stroke progression

6 X 25 @ 40 F-E-F-F-E-F (90%)

Main Set

4 X 100 + 200EZ @ 1:15-5

3 X 100 Board Kick + 200 EZ @ 1:40-5

10 X 25 + 200 EZ @ 30-5

2 X 200 + 200 EZ @ 2:30-5

Notes: Get loosened up and get back to some basics with some dive, and more important skills. The main set is 5 minutes On - 5 minutes off, so a little longer efforts than the past few Monday's. The 100's should be freestyle and then come back to freestyle for the 200's. Kick your stroke, and the 25's are perfect for you best non-free stroke.